Plant MedicineCinnamon (Ceylon)

Cinnamon (Ceylon)

Cinnamomum verum

Family: Lauraceae

Also known as: True cinnamon, Ceylon cinnamon, Real cinnamon, Cinnamomum zeylanicum

At a glance

Best for: Blood sugar, Metabolic health, Antimicrobial, Anti-inflammatory, Cognitive support
Parts used: Bark, Essential oil, Leaf
Common forms: Culinary, Capsule, Tea, Essential oil, Tincture
Evidence level: Promising
Cautions: Much safer than Cassia cinnamon due to very low coumarin; Avoid essential oil internally; Blood-thinning at high doses
Metabolic
Cardiovascular
Digestive
Culinary
Capsule
Tea
Essential oil
Tincture
Sri Lanka
Malabar Coast of India

What it is

Ceylon cinnamon is the bark of a tropical tree native to Sri Lanka. When harvested, the outer bark is stripped, the inner bark scraped, and the rolls dried into characteristic quills. Key active compounds include cinnamaldehyde, cinnamic acid, and eugenol—but crucially, very low coumarin compared to Cassia.

Traditional use

One of the most ancient and valuable spices in history—traded by Arab merchants and valued more than gold in the ancient world. Used in Ayurveda and traditional Chinese medicine for digestive conditions, infections, and blood sugar. Used in ancient Egypt for embalming.

What modern research suggests (Promising)

Multiple meta-analyses show blood glucose and HbA1c reduction in type 2 diabetes. Studies show improved insulin sensitivity. Cardiovascular benefits (lipid improvement, blood pressure) demonstrated. Anti-inflammatory and antioxidant effects well-documented. Antimicrobial activity against many pathogens confirmed.

How people use it

In food: add 1–2 teaspoons to oats, smoothies, coffee, baked goods daily. As a supplement: 1–6g of Ceylon cinnamon powder or extract daily. For blood sugar: take with or before high-carbohydrate meals. As tea: steep a Ceylon cinnamon quill or powder in hot water 10 minutes.

Safety + interactions

Ceylon cinnamon is very safe at food and supplemental doses due to negligible coumarin. Essential oil is concentrated and should not be taken internally. May lower blood sugar—monitor if diabetic. Mild blood-thinning effects at high doses. Generally very safe for long-term daily use unlike Cassia.

May interact with: Diabetes medications, Blood thinners, Heart medications

Name clarity note

CRITICAL DISTINCTION: Ceylon cinnamon (C. verum, 'true cinnamon') contains very low coumarin (<0.017g/kg). Cassia cinnamon (C. cassia, C. aromaticum) contains high coumarin (up to 8g/kg) which can cause liver damage at supplemental doses. Most cinnamon sold in supermarkets and supplements in Australia, USA, and UK is Cassia, not Ceylon. Ceylon cinnamon is softer, lighter in colour, and has thinner quills with multiple layers. If your supplement label just says 'cinnamon' without specifying the species, it is almost certainly Cassia. For supplemental use, always choose Ceylon.

Quality notes

Ceylon cinnamon quills are light tan, delicate, and made of many thin papery layers (like a cigar). Cassia sticks are thick and hard with one or two layers. Ceylon cinnamon powder is tan/lighter coloured. For supplements, look for 'Cinnamomum verum' or 'Cinnamomum zeylanicum' specifically stated on the label.

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Disclaimer: This content is educational and not medical advice. Always consult a qualified healthcare provider before using any herbs or supplements, especially if you are pregnant, nursing, taking medications, or have a medical condition.

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